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When I first started training I would go way over the top.  I would and did do alot of quality research on bodybuilding, and I know alot about it. But I dont workout to lose belly fat because I want to gain, and I dont really hold onto any bodyfat any how.  I have been doing a program that involves very high intensity the last month and 1/2.  I go as heavy as I can go for 3 to 6 reps then rest and do 1 more set. I will only workout for 45 minutes to 1 hour. All you have to do is stimulate growth.